Exercise guide
Pyramid
The Pyramid is an exercise-ball position in which the hips rest on top of the ball while the hands and feet contact the floor. The lower back and shoulders help stabilize the body over the moving surface.
Training context
Before Using the Pyramid Position
The exercise is partly a balance and stability drill rather than a passive lower-back stretch. Ball size, limb length, and floor traction significantly affect the position.
Use a clear area and a properly inflated ball on a nonslip surface. Keep enough bend in the arms and legs to leave the position without falling forward.
Technique overview
Roll onto the ball gradually
Place the torso over the ball and walk the hands forward until the hips become the highest supported point. Keep both hands and feet firmly on the floor and distribute pressure evenly. Hold only while the ball remains controlled, then reverse the entry slowly.
Treat this as an overview and use a range, pace, and setup you can control.